Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 2 (No Measure)
10 Giros de cabeça pra frente e pra trás
10 Giros de cabeça lado e outro
10 Giros de tronco
10 Braco e tronco pro lado e pro outro
10 Rotação de quadril
10 Rotação de joelhos pra dentro e pra fora
10 Rotações de tornozelos pra dentro e pra fora
10 Leg Swing pra dentro e pra fora
10 Bear Crawl para frente e para trás
10 Air Squat mãos acima da cabeça
20 High Knees
* Do as much you can do in the time given
Weightlifting
7,5′: Good Mornings
E2,5MOM (3X)
3×10 @ Ktb/Db
*aa tempo 3020
Good Morning https://www.youtube.com/watch?v=jvPvzIy_320
Strength
12,5′: Back Squat
E2,5MOM (5X)
20 Air Squats
15 Jump Squats
10 Ktb/Db Back Squats
Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE
Jumping Squats https://www.youtube.com/watch?v=87ynaOgFplw
Back Squat https://www.youtube.com/watch?v=QmZAiBqPvZw
Metcon
8′: Metcon (AMRAP – Reps)
AMRAP 8′
1-2-3-4-5…
Ktb/Db Man Maker
5-10-15-20-25…
Ktb/Db Single Leg Deadlift
Single Arm Man Maker https://www.youtube.com/watch?v=FVY08P8lQAI
Single Leg Deadlift https://www.youtube.com/watch?v=b9bHy3ojQWA